So you've just completed a brutal gym session and you're looking to refuel with a post-workout snack. Odds are your first thought is a protein bar, especially since protein plays an important role in muscle synthesis. But there are plenty of other after-workout snack options you can add to the rotation to refuel and recharge without having to exclusively eat protein bars day after day.
The key to getting quality calories when you’re smash-and-grab hungry: Make your post-workout snacks ahead of time.
We often focus on what to eat before a workout, but what you eat after your workout is just as important! You want to make sure you are feeding your body to help repair muscle tissues, replenish your energy and feel great for your next gym session.
What you eat after a workout can help to optimize your recovery, maximize performance in your next workout and help you reach your goals. Depending on the time of day you workout, you may be able to consume a complete meal post-workout but for the days you’re in between meals or in a pinch here are some quick, easy and healthy post-workout snack ideas.
What to eat after a work-out
The objective of post-workout nutrition is to refuel, repair and rehydrate. Generally speaking, during exercise the body utilizes stored energy from our muscles, muscle is broken down and damaged, and fluid is lost through perspiration. Therefore, by providing the body with the appropriate nutrients post-workout it is able to restore balance and optimize recovery. Also known as the three Rs of post-workout nutrition, consuming protein, carbohydrates and fluids can help the body to adequately refuel, repair and rehydrate.
Post workout snacks ideas
1. Milk + Oatmeal
Milk is an often overlooked but great source of protein, especially post-workout. The proteins and nutrients found in milk are high quality and easily absorbable, especially compared to alternative dairy beverages. Although you may think of oats as a breakfast item, a small bowl of oatmeal made with milk creates a well-balanced post-workout snack with protein and carbohydrate in minutes. A post-workout snack of 1 cup of 2% milk and 1/2 rolled oats provides an average of 13 grams of protein and 40 grams of carbohydrate.
2. Peanut Butter + Apple
Peanut butter is a moderate source of protein and, when paired with a piece of fruit, works well as a light, quick and easy post-workout snack. Given a 2 tablespoon serving of peanut butter only contains 8 grams of protein, it is a moderate source of protein compared to other sources, however, it works well in a pinch or can tide you over until mealtime. Not a fan of peanut butter or allergic to peanuts? No problem, almond butter works too. A post-workout snack of 2 tablespoons of natural peanut butter and 1 medium apple provides an average of 8 grams of protein and 27 grams of carbohydrate.
3. Protein Bar
Protein bars are a great option if you are not a fan of protein powder or are looking for something you can leave in your gym bag. Often made with protein powder but combined with dried fruits, nuts, seeds or whole grains, they can be a well-balanced source of both protein and carbohydrates, however, not all protein bars are created equal. When choosing a protein bar, be sure to read the ingredients and avoid options with excessive added sugar and preservatives. Although brands will vary, a post-workout snack of 1 protein bar provides an average of 10 to 20 grams of protein and 25 to 35 grams of carbohydrate.
4. Protein Powder + Banana
Protein powder is a great option when you are on the go or looking to boost your overall protein intake without overly increasing calories. Protein powders are available in both animal and plant-based options, made from everything from whey to pea to rice, and can be mixed into smoothies, mixed with milk or added to water, and provide between 20 to 30 grams of protein per serving. When choosing a protein powder, be sure to read the ingredients and, whenever possible, opt for versions that are third-party tested to ensure quality. A post-workout snack of 1 scoop of whey protein powder and 1 medium banana provides an average of 21 grams of protein and 32 grams of carbohydrate.
5. Cottage Cheese + Fruit
Cottage cheese is an excellent source of dairy protein in the form of both whey and casein protein: whey is a high-quality well-absorbed protein, while casein is a slow-digesting protein that has been shown to boost muscle growth and aid recovery. Much like yogurt, cottage cheese is available in 0%, 1%, 2% and full-fat versions so, depending on your health goal, you can pick the option that works best for you as they are an equally good source of protein. Pairing cottage cheese with some fruit helps to provide some additional carbohydrates and fiber at the same time. A post-workout snack of 1/2 cup 1% cottage cheese and 1 orange peach provides an average of 15 grams of protein and 21 grams of carbohydrate.
The Bottom Line
After a workout, it is best to consume a post-workout snack with a combination of whole food protein and carbohydrates. Protein will help to stimulate muscle synthesis and improve recovery, while carbohydrates will help to restore muscle glycogen and replenish energy. In addition to consuming protein and carbohydrates, be sure to rehydrate with water and/or electrolytes for optimal recovery.
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1 Comments
Waooo all are my favsss
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